It
is necessary to increase the energy intake, while always respecting
good food practices, that is to say balance, diversity and moderation. Moderation
does not apply here to the quantities, but rather to certain nutrients,
with regard to the risks they pose to health. There is no need, for example, to make excess fatty acids.
To
gain weight, one must reverse the energy balance, that is to say,
consume more calories than one spends, but always respecting the balance
of food, that is to say variety, and Moderation with respect to certain nutrients harmful to the organism.
Focus on energy-dense foods. Starchy
foods, cereals, legumes, whole milk products, sweet desserts,
chocolate, dry fruits and oilseeds (nuts, hazelnuts, almonds ...), fatty
fish. Beware of butter, fatty meats, cream and hydrogenated fats of certain industrial products.
Multiply meals. To
avoid overloading the stomach with the main meals, it is advisable to
plan 2, or even 3 snacks, morning, afternoon and evening: dried fruits
or seeds, whole milk yoghurt, buttered bread.
